Prāṇāyāma Guidelines
Everyone is different, and the impact of prāṇāyāma on an individual is going to be as unique as each person. Prāṇāyāma should ONLY be learned under the close supervision of a qualified teacher. Every individual can practice Prāṇāyāma, but not every individual can practice breath retention and the method of prescribing specific prāṇāyāmas requires heightened awareness of the practitioner and advanced knowledge of prāṇāyāma techniques.
Prāṇāyāma is most frequently referred to as breath control. While this is seemingly accurate when viewed through the practices involved, ‘breath control’ does not convey the full meaning of the term. Prāṇa means ‘vital energy’ or ‘life force’, the force, which exists in ALL things, animate or inanimate. Prāṇa is closely related to the air we breathe, but is subtler than air or oxygen. Prāṇāyāma is a practice, which utilizes breath, to influence the flow of prāṇa in the nāḍīs, energy channels, of the Prāṇamaya Kośa, energy body.
The Haṭha Yoga Pradīpika states (2:16): ‘All diseases are eradicated by the proper practice of prāṇāyāma; all diseases can arise through improper practice’
Prāṇāyāma brings strength and efficiency to the lungs, heart, and nerves with regulated and sensible practice. Prāṇāyāma also accentuates whatever is in the mind, whether positive or negative. Incorrect or excessive practice mental and physical instabilities can be accentuated. With incorrect practice, problems can arise without any warning signals. Every practice should be treated with respect and caution.
Signs to STOP prāṇāyāma and return to natural breath:
- Violent Respirations
- Breath retention that brings discomfort
- Forcing of the breath, body or mind
- When you find the exercise too difficult, or you get a sense that you are unable to keep up with instruction
- When your breathing becomes strained or you feel fearful or a sense of panic
- When you feel, in any way, overwhelmed
- When you get fatigued or continually lose focus
- When you lose perspective of what you’re doing
- When you feel pressure or buzzing in the ears or head
Practitioners should NOT attempt to preform any advanced prāṇāyāma beyond present capabilities.
By adhering to these guidelines, progress will be assured and practitioners will be able to receive the benefits of prāṇāyāma safely, without risking any adverse side effects.
Prerequisites:
- Practitioner must have a strong and healthy physical body
- Practitioner must adhere to a diet that is suitable for their constitution
- Prāṇāyāma must be practiced in a clean, well-ventilated environment to minimize the effects of pollution
- Personal cleanliness must be a priority
- Practice at the appropriate time – ideally early in the mornings. Prāṇāyāma is not suitable to be practiced in the heat of day, after meals or when one is very hungry
- Prāṇāyāma is best practiced after āsanas and before meditation
- It’s advised to sit on and wear natural fibers
- The physical body must be able to sit restfully for the duration of the prāṇāyāma exercises in a chosen position
- For alternate nostril breathing, breath always begins on the left, unless the nostril is blocked
- All breathing will be through the nose unless otherwise specified
- Avoid flaring the nostrils
- Breath will become very subtle during prāṇāyāma, never forceful and not to be felt beyond two fingers-width from the nostrils on exhalation
- Always avoid feelings of suffocation or discomfort at ANY stage of prāṇāyāma
- Advanced prāṇāyāmas are ALWAYS practiced with bandhas
- It is essential to use a method to keep time, eventually use of mantra to keep time will be possible
- There must always be joy and exhilaration during and after practice, avoid practicing when fatigued
- Do not practice prāṇāyāma during illnesses
- A strong understanding and commitment of practice to the yamas and niyamas is crucial
- Prāṇāyāma’s are safe during pregnancy and can help both mother and baby during pregnancy and labor and deliver. HOWEVER, using uḍḍīyana bandha and/or breath retention are NEVER appropriate for pregnant women.
Possible Prāṇāyāma Side Effects Experienced by Normally Healthy People:
- Itching
- Tingling
- Slight burning sensations
- Heat or cold
- Lightness or heaviness
- Rapid pulse
- Slight dizziness or pain
- Slight constipation and reduction in the quantity of urine
- Changes in energy levels
- Changes in interest/lifestyle
**These side effects are normal for first time aspirants, but if the experiences persist, one should consult their teacher to have the technique checked
Four aspects of prāṇāyāma:
- Pūraka – inhalation
- Recaka – exhalation
- Antar kumbhaka – internal breath retention
- Bahir kumbhaka – external breath retention